Recipe description
June 13, 2026
Peanut Butter Flax Oatmeal
Nourishing oats with peanut butter and flax for gentle gut-friendly fiber
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
You indicated the following allergies:
We found the following allergens in the recipe ingredients: milk, wheat, egg, tree_nut, soy, peanut
This section will check whether the recipe contains ingredients that may conflict with your intolerances.
This section will show how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
This section will show how well the recipe aligns with selected health topics such as blood sugar, cholesterol or inflammation.
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from oats and flax, supporting gut-friendly fiber variety.
- Plant-based protein and healthy fats help satiety and balanced digestion.
- Simple, quick breakfast with polyphenol-rich ingredients (flax, peanut butter).
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Oatmeal
0.5
cup
Milk, whole
1
glass
Peanut butter
1
tablespoon
Seed, linseed or flaxseed
1
tablespoon
Honey
1
teaspoon
Salt
0.125
teaspoon
Banana
0.5
piece
Instructions
1
In a pot, combine oatmeal and water. Bring to a boil over medium heat.
2
Reduce heat and simmer for about 5 minutes, stirring occasionally.
3
Add peanut butter and flax seeds, mix well, and cook for an additional 2 minutes.
4
Serve warm, topped with your choice of fruit if desired.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
16 g
Protein
52 g
Carbohydrates
9 g
Fiber
6 g
Sugar
16 g
Fat
3 g
Saturated fat
0.4 g
Salt
FAQ
What are the main ingredients in Peanut Butter Flax Oatmeal?
Oats, flax seeds, and peanut butter are the core ingredients; you can add water or milk, plus toppings like fruit or yogurt.
Are flax seeds good for digestion or gut health?
Yes, flax seeds provide fiber and healthy fats (omega-3s) and polyphenols that support gut health.
Can I make this recipe gluten-free?
Yes—use certified gluten-free oats. Oats are naturally gluten-free but can be contaminated during processing, so check the packaging.
Is this recipe high in protein?
It provides plant-based protein mainly from peanut butter and oats; it’s not a high-protein dish, but it helps start the day.
How should I portion and serve this?
A typical serving is 1/2 to 1 cup dry oats cooked with liquid, plus 1–2 tablespoons peanut butter; adjust to your appetite.
How long does it take to prepare?
About 5–10 minutes on the stove or in the microwave; overnight oats are also an option.
How can I customize this recipe?
Add fruit, yogurt, cinnamon, seeds, or a drizzle of honey or maple syrup; for a probiotic touch, add yogurt.
Is this suitable for people with peanut allergies?
Not suitable for peanut allergy; you can substitute peanut butter with almond butter or sunflower seed butter if tolerated.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; reheat as needed.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.